March 12, 2019

A few tips, collected over the last 15 years on running the Boston Marathon

The 2018 race guide is posted here


The Expo

The expo is big. This year's expo is in the usual location the John B. Hynes Convention Centre , 900 Boylston. It's just up the street from the finish line and can be reached by subway on the Green line from Hynes or Copley Stat...

February 7, 2019

Running outside in Ottawa in the winter can have it’s challenges and traction is definitely one of them. Here are some recommendations based on personal experience.

Regular Yaktrax and Yaktrax Pro

Don’t buy them! They don’t work that well on ice and they make running on clear pavement more slippery. The regular ones (without the toe strap) also fall off when runn...

November 29, 2018

Looking for a great way to cross train this winter?  Try snowshoe running.

Here is what you need to know to get  started:

  1. There is a difference between Run Snowshoes and regular snowshoes. The binding system on run snowshoes is designed for the twisting and turning of running and the snowshoes are  both smaller and lighter. If you can find somewhere to rent o...

October 30, 2017

This was the first year for the Marathon du P’tit Train du Nord. They had a marathon and a half marathon distance both of which had relatively small field caps, 1200 for the marathon and 800 for the half. The races sold out very quickly.

Both races are run completely on the P’tit train du Nord, a multi-use stone dust/paved trail which was once a railway line. Th...

July 20, 2017

The 10-minute workout: Pick 4 exercises and do 3 sets of each: 20 seconds on/ 20 seconds off.  Then do 3 sets of back extensions. Make sure you include each muscle set ( Lower Abdomnials, Obliques, and Upper Abdominals) at least once.

For all:

  • Go slow and steady

  • Stuck in your gut. (tighten up the muscles like you are trying to pull your belly button in)